monthly focus: march 2017 INfrastructure for handstand

216 Monthly INfrastructure – March 2017

Adho Mukha Vrksasana

Downward-Facing Tree Pose, aka Handstand(Inverted Arm Balance)

February 27 – March 5

LIGHTNESS THROUGH THE BHANDASThis week we’re going to explore “lightness” of movement. The lightness we have in mind comes from well-directed strength + coordination. One of the major tools we have for this in asana is a connection to your deepest core muscles through what are known as “bhandas” or “energy locks/seals”.

SHOULDER GIRDLE / FOUNDATIONBuilding off of a steady core, we move this week to establishing a safe foundation through the shoulders, arms, and hands. While it might seem a simple matter to lift your arms overhead, we need to be a whole lot more particular when we turn ourselves upside down!

HIPS + LEGSGetting off the ground is often times much more complicated than staying up, so we’re taking a week to prepare some of the leg mobility, strength, and coordination required for the “kick up” moment.

GOING UPSIDE DOWNThis week we’ll focus on the “kick up” entry to handstand. And hopefully dispel any notions that kicking, in this case, is anything but a controlled, measured application of power and momentum! Of course, there are other ways to work on getting upside down and we’ll offer all options in class!

STAYING WITH IT (BUILD ENDURANCE)Wherever you are in your handstand journey, this is your week to build endurance. Find the handstand variation or prep pose that lets you feel strong and capable and stay with that for as long as you can!